Plantar Fasciitis Exercises

Plantar fasciitis is the tissue that connects the arches of both feet. The condition manifests in the form of a shooting pain that is usually felt at the heel. The pain is most intense with the first few steps taken on awaking each morning. The trigger factor is excessive walking on hard surfaces and wearing arch-support-less shoes. Plantar fasciitis is also sometimes referred to as 'dog's heel' or 'flip-flop'. The subsequent calcaneus heel spur can only be treated by a dedicated podiatrist.

This condition has a number of treatment options such as:

• Stretching the Achilles tendon and plantar fascia with dedicated exercises.
• Avoiding movement as much as possible.
• Quick weight loss.
• Artificial, specially designed arch support.
• Specially crafted heel lifts.
• Under-foot rollers to massage and stretch the tissue.
• Physical therapy.
• Anti-inflammatory drugs like ibuprofen and asprin.
• Corticosteroid injections.
• Prolotherapy.
• Extracorporeal shockwave therapy or ESWT.
• Surgery.

Plantar Fasciitis Exercises:

Of all the treatment options for Plantar fasciitis, stretching exercises are the most successful. There are a number of exercises to reduce plantar fascistic and offer relaxation and relief from the pain and discomfort associated with the condition.

Bench Stretch: The bench stretch is a do-it-yourself routine that can be done anytime and anywhere. You need to first place body weight on the left foot, with the right heel resting on a bench that is preset at hip height. You need to rotate the left foot towards the left, outward, maintaining body weight on the same. Then, lean forward and stretch as much as you can, without over-stretching the hamstring of the right leg. Simultaneously, you need to rotate the right knee clockwise and anti-clockwise as many times as you can. You need to then repeat the exercise with the focus on the other foot.

Achilles Stretch: Stand feet apart at hip-width, with your left foot slightly forward. Shift body weight onto the left leg and bend the knee, ensuring that the foot is flat on the ground. Move the left knee to the left and feel the rotation of the left Achilles tendon. Repeat this in the opposite direction and then finally with the other foot. While stretching one foot, the other should ideally make ground contact only with the toes.

Plantar Fascia Stretch: Stand in the same initial position maintained for the Achilles stretch. Keep the base of the toes on the left foot in contact with a dorsiflexion trigger, like a wall. The sole of the left foot should be positioned to ensure that the toes are on the wall. Bend the knee slightly and evenly distribute body weight. Rotate the left foot towards the inside, to maintain body weight on the big-toe. Alternately, rotate the left foot outward, towards the little-toe. The exercise stretch should be repeated for the other foot too.

Toe Walking: Walk on your toes for as long as you can. Do not aggravate the condition. Balance and walk with deliberate, slow and small steps covering at least 12 inches with each stride. You should take a short break between each set pertaining to each foot.

Exercises such as these help regain feet-muscle strength and mobility. Increased stretch of the plantar fascia and Achilles tendon offers each foot a better range of motion and the much needed plantar flexion. With increased and improved coordination and flexibility of foot-muscles, support to the longitudinal arch of each foot is stabilized.